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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Thursday 17 December 2009

Posted by The Coach on December 16th, 2009

Running Drills
Stable Arm Drill 2 x 25m
Carioca 2 x 10 each direction
Exaggerated Foot Pulls, 3 x 10 each side
Wall Drill, 3 x 20 each leg

Run Throughs
2 x 1.30 min repeats (or 400m) @ 103 cadence
1 x 6 mins (or 1 km) @ 92 – 94 cadence

3 rounds for time of:
Run 400m
Body Weight Deadlift, 15 reps
Burpee, 20 reps

Post time to comments

Running Shoe Technology (mov)(wmv)


7 Responses to “Thursday 17 December 2009”

  1. michelle said

    Oh no!!! I slept though my alarm…… sorry guys!

  2. michael a said

    warm up;skipping,x/fit x1rnd,pose.
    wod;3rnds-400mt run
    15 d/lifts(90kg)
    20 burpees

  3. michael a said

    forgot time 17.44

  4. Brett said

    Warm Up – 5 min skipping, 1 crossfit rnd, pose running, 800m + 400m run throughs

    Wod As Read-
    400m run
    15 Deadlifts (70kg)
    20 Burpess

    Absolute killer, still struggling

  5. Adam Piller said

    nice one tonight, felt a bit like “escape from the cell” in terms of intensity and time taken

    wod as rxd 11.03mins

    absolutely stunning effort from Biljana tonight – as rxd!! good work.

  6. Biljana said

    Warm Up – skipping, CF Warm Up x 1 round, Mobility Drills

    Pose Rund Drills & Run Throughs

    3 rounds for time of:
    Run 400m
    Body Weight Deadlift (85kg), 15 reps
    Burpee, 20 reps

    Completed as Rx’d – 21:10 Woo Hoo!!! Happy with that! 🙂

    Thanks Adam!! Really cool to train with you and Brad tonight! 🙂 Mentally tough to get through this one – especially with my goat the Burpees but helped with all the encouragement from you guys & Steve & Stef.

  7. Will F said

    3rnds for time of:
    Run 400m
    45KG Deadlift x 15
    Burpee x 20


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